10/3
We got pretty lucky today, I had 2 cancellations so it made it possible to get in the AM&PM, other wise fridays will be hard to get in doubles generally speaking.
AM
Triangle W2D2
EMOM x 9
1 – 30 sec echo
2 – 30 sec row
3 – 30 sec ski
*intensity by set goes 70-80-90%
+
5 sets
20 sec echo @ 67-69 RPM
20 sec echo @ 64-65 RPM
20 sec echo @ 67-69 RPM
rest 30 sec bt sets
Forgot to check cals per minute – but I hit RPMs right on, first 20sec was a little easier to hold upper range, but I did find that it was pretty hard to shift gears back up during the last 20sec.
+ (rest 3-4 min)
5 sets
20 sec row @ 1200-1250 cal/hr
20 sec row @ 1000-1050 cal/hr
20 sec row @ 1200-1250 cal/hr
rest 30 sec bt sets
19 cals each minute – this interval was much easier than the echo, but it took until the 3rd interval to really get my groove of consistency of hitting numbers and it was more about finding the right SPM
+ (rest 3-4 min)
5 sets
20 sec ski @ 1150-1200 cal/hr
20 sec ski @ 1000-1050 cal/hr
20 sec ski @ 1150-1200 cal/hr
rest 30 sec bt sets
18 cals and this one I was right on for target paces but definitely got to be work by the 3rd/4th interval
PM
A – EMOM x 5 – 4 dbl DB devil press @ 45/hand
You are so generous with the 45/hand instead of 50’s
B – Push press – 4 sets of 4 with 2 sec hold overhead each rep, rest 2 min, moderate loading
Might or might not have mentioned the shoulder irritation – self diagnosis is more of a strained infraspinatous, rack position is where I felt most of the discomfort – i did the first set at 155 and it didn’t feel great in the rack but 135 felt easy but was pain free
C – 1-arm DB push press x 5 TNG reps with 2 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 3 sets
50 and 70 was all i had access to today, and my left hand would not have been able to handle the 70, so 50 it was. It at least gave me the opportunity to work on smooth leg drive with my left hand which I feel is a little broken or inconsistent.
+
EMOM x 15
1 – 6-8 hip banded dbl DB RDL’s – really really liked these – @ 50s
2 – 6-8 butt to wall plate step ups from HS – I struggle with this big time
3 – 5 back squats @ mod load – 195 – mod load could’ve definitely been heavier but it was convenient (and lazy) loading but felt smooth
10/4
So i attacked the shoulder irritation i spoke of yesterday. I aggressively foam rolled my lat, hit some serratus wall slides, and came up with a RNT banded isometric external rotation and it didn’t fix everything but it sure as hell made the shoulder feel pretty freaking good so I will keep this in my rotation pretty regularly the next few weeks and keep you updated with how it’s feeling
A – Power clean x 1/Front squat x 1/Push Jerk x 1, new complex every 90 sec x 6, building every 2
155–175–195 – the clean and front squat were easy, but the push jerk was definitely my limiter here. With the shoulder being the way it has I was a little intimidated to push this more than I did but I was pretty pleased with how it felt and the 195
B – Clean pulls – 4 sets of 3, rest 2 min
*tough loading here, lets build some strength off the floor
255–265×3 – sets 3 and 4 got heavy AF, but I felt positions stayed dialed in and still was able to create some power into triple extension
+
#tttTD307
AMRAP 4 min
400m run
25 wallballs
max wall walks in remaining time
Rest 2 min x 3 sets
4-3-4 – I decided i wanted to do the first set of wall ball UB just to see how I felt and it definitely affected my wall walk, I should’ve been able to get one more but I didn’t trust my heart rate. So the second one i was going to break wall ball to try and push the wall walk a little more hoping the break would control my heart rate a little more, but the run was slightly slower and I didn’t have time to get another one in. Last set run was again a little slower, wall ball UB and just decided i was going to get 4 wall walk regardless. I actually am happy with how I felt here. A lot of room left for growth still but I do think a few things are coming back slowly.
(rest as needed)
Core super set, rest 60 sec x 4 sets
4 v-ups
8 tuck ups
12 hollow rocks
15 sec hollow body hold
About to do at home!